Performance

Weight Training

Weight training, also known as strength training, involves using weights for resistance to build muscle and increase strength. Some of the benefits of weight training include: Increased muscle strength and size: Weight training can increase the size and strength of the muscles, improving overall physical performance and reducing the risk of injury. Improved bone density: Weight training can help improve bone density, reducing the risk of osteoporosis and fractures, especially in older adults. Improved metabolism: Weight training can increase muscle mass, which in turn can boost metabolism and promote fat loss. Reduced risk of chronic diseases: Weight training has been shown to reduce the risk of chronic diseases such as heart. disease, diabetes, and some forms of cancer. Improved mood and mental health: Weight training has been shown to improve mood, reduce anxiety and depression, and increase self-esteem and confidence.


The recommended repetition range is 8-12, implying that you should aim for a minimum of 8 reps and a maximum of 12. If you struggle to reach 8 reps, it indicates that the weight is too heavy. Conversely, if you exceed 12 reps, the weight is too light. After completing 12 reps with a particular weight, it's advisable to increase the weight for the subsequent set.

Time under tension (TUT) plays a crucial role in determining the training stimulus. TUT signifies the duration during which your body, a specific muscle, or muscle group is under a load. To achieve muscle hypertrophy, maintaining a TUT between 40 and 70 seconds is essential. For instance, if you typically perform the bench press with a quick descent and ascent, a tempo like 1010 (two seconds per rep) could result in only 24 seconds of TUT, limiting your potential muscle mass gains.

In the realm of bodybuilding, each set's time under tension (TUT) generally falls within the 40-70 second range. Sets lasting less than 30 seconds tend to enhance speed, strength, and power, but they don't maximize muscle mass development. To stimulate maximum hypertrophy, it's recommended to have a minimum of 40 seconds of time under tension per set.

An example of a time under tension, or tempo, is 3-0-2-0:

Emphasizing the importance of time under tension, it's stressed that TUT is more crucial than the total number of reps. When following a tempo like 3-0-2-0, the training pattern involves a three-second eccentric movement, no pause after the eccentric movement, a two-second concentric movement, and no pause after the concentric movement.


30 day Weight training plan

This plan will focus on full-body workouts, incorporating compound movements to target multiple muscle groups. Please note that it's essential to adjust the weights and intensity based on your fitness level, and always consult with a fitness professional or healthcare provider before starting a new exercise program.

Day 1: Full-Body Strength

Day 2: Active Recovery or Cardio

Choose an activity like walking, cycling, or swimming for 30-45 minutes to promote recovery.

Day 3: Hypertrophy Focus

Day 4: Active Recovery or Cardio

Engage in light aerobic exercise or yoga for 30-45 minutes.

Day 5: Power and Strength

Day 6: Active Recovery

Focus on stretching, yoga, or light activities to aid recovery.

Day 7: Rest

Day 8: Full-Body Strength

Repeat the workout from Day 1.

Day 9: Active Recovery or Cardio

Day 10: Hypertrophy Focus

Repeat the workout from Day 3.

Day 11: Active Recovery or Cardio

Day 12: Power and Strength

Repeat the workout from Day 5.

Day 13: Active Recovery

Day 14: Rest

Continue this cycle for the remaining days, adjusting the weights as needed to ensure proper form and challenge yourself progressively. Listen to your body, and if you experience any pain beyond normal muscle soreness, consult a fitness professional or healthcare provider.






The plan is based on the Men’s Health 30-Day Workout Challenge, which consists of four types of workouts: mobility, upper body, lower body, and core/conditioning. You’ll do a different workout every day, but each week will follow the same pattern:

The workouts are designed to be done with minimal equipment, just a set of dumbbells and a yoga mat. You’ll perform each exercise for a certain amount of time or reps, depending on the day and the week. You’ll also rest for a short period between exercises or circuits.

The exercises are:

This 30-day workout plan for men beginners is a great way to get started with exercise and achieve your goal of losing weight and gaining lean muscle. Remember to warm up before each workout, cool down after each workout, drink plenty of water, eat a balanced diet, and rest well. Good luck!  

High protein diet

 A high-protein diet can help you maintain your weight and muscle mass during a 30-day workout plan, as well as support your recovery and performance. Protein also helps you feel full and satisfied, which can prevent overeating and cravings.

According to some experts, the recommended protein intake for healthy adults is 0.8 grams per kilogram of body weight per day, but this may be too low for active individuals who want to lose fat and gain muscle1. Some studies suggest that a higher protein intake of 1.2 to 1.6 grams per kilogram of body weight per day may be more beneficial for weight loss and muscle gain1.

For example, if you weigh 80 kilograms (176 pounds), you may need between 96 and 128 grams of protein per day. This amount can vary depending on your age, activity level, body composition, and health status, so you may want to consult with a dietitian or a doctor for more personalized advice.

To meet your protein needs, you should include high-quality protein sources in each of your meals and snacks. High-quality protein contains all the essential amino acids that your body cannot make on its own. Animal foods such as meat, poultry, fish, eggs, dairy, and cheese are considered complete protein sources. Plant foods such as beans, lentils, peas, nuts, seeds, soy foods, and quinoa are also high in protein, but they may not provide all the essential amino acids in optimal amounts. However, you can combine different plant foods to get a complete protein profile.

Here are some examples of high-protein foods and their protein content:

To give you an idea of what a high-protein diet for a 24-year-old male trying to maintain weight during a 30-day workout plan might look like, here is a sample menu for one day:

Breakfast: Scrambled eggs with cheese and spinach on whole-wheat toast; Greek yogurt with berries and granola; coffee or tea.

Snack: Apple slices with peanut butter; water or milk.

Lunch: Turkey and cheese sandwich on whole-wheat bread with lettuce and tomato; carrot sticks with hummus; water or milk.

Snack: Trail mix with nuts, seeds, dried fruits and dark chocolate; water or milk.

Dinner: Salmon with lemon and herbs; roasted potatoes and broccoli; green salad with dressing; water or milk.

Snack: Cottage cheese with pineapple; water or milk.

This menu provides about 120 grams of protein and around 2500 calories (depending on portion sizes), which may be suitable for your goal of maintaining weight during a 30-day workout plan. You can adjust the menu according to your preferences and needs by choosing different foods from the same food groups.

A high-protein diet can help you achieve your goal of maintaining weight and gaining lean muscle during a 30-day workout plan. However, protein is not the only nutrient that matters. You should also eat a balanced diet that includes plenty of fruits, vegetables, whole grains, healthy fats, and fluids. A healthy diet can provide you with the energy, vitamins, minerals, antioxidants, and fiber that you need for optimal health and performance.